8 July Wednesday

Wednesdays will look a bit different for the next few weeks.

*There will be a daily wod bit this wod is optional and will be done with limited supervision from the coach.
* they can choose whether they want to attend the lifting session with the coach or do the wod on their own.

Warmup
10 OHS pvc
10 pvc high pulls
10 pvc muscle snatches.

Assesorry work.
5 sets of strict press. Empty bar
20sec on: 20 sec off

*athlete sits in L position on floor but unlike previous weeks.
They must lean a bit back with torso and als the feet and knees must be slightly of the floor and is not allowed to touch the floor.

Weightlifting class.

1)We will be doing 5 sets at a weight with perfect form.

3 clean grip slow deadlifts
On the 3rd  5sec pause at knee into a full squat clean with 3s pause at bottom of squat.

2) 5x3reps (drop inbetween reps)
Power clean with 3 sec pause in receiving position above 90 degrees.

Pleas make sure 1 and 2 is done with as perfect form as possible, scale till perfect

*optional wod

40air squats
20 kb swings 24/16
30 squats
15 kb swings
20 squats
10 swings
10 squats
5 swings
Buy out with 35 push ups.

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